Have you ever wondered why some people seem to manage their weight effortlessly while others struggle? The secret lies in understanding the balance between your energy intake and expenditure. Every bite of food you take provides your body with energy, measured in calories. Achieving and maintaining a healthy weight isn’t just about cutting calories or ramping up exercise; it’s about finding the right balance between the two. We spoke to our expert Dr Rohini Patil, MBBS and Nutritionist, Founder, Nutracy Lifestyle, who explained the secrets of maintaining a balanced diet and healthy weight.
“Maintaining a healthy weight requires balance, which may be attained by calculating the energy you receive from eating. Every meal you eat provides your body with energy, expressed in calories. The best strategy for controlling your weight is to keep your energy intake from the food you eat in balance with your energy expenditure from exercise and physical activity,” highlighted Dr Patil.
Maintaining Energy Balance
“When the intake of calories is more than the body uses, excess energy is stored in the form of fat, which leads to weight gain. Alternatively, when you eat fewer calories than the body requires, it will use fat stores as energy leading to weight loss,” said Dr Patil. Thus, to maintain a healthy balanced diet, calorie intake and expenditure should be considered.
According to a 2013 study, when energy intake surpasses expenditure, leading to a positive energy balance, weight gain occurs, with 60–80% of the gain being due to body fat. Conversely, in a negative energy balance where energy expenditure exceeds intake, the loss in body mass is also 60–80% body fat.
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Choosing Quality over Quantity
Eating good quality meals is an important way of maintaining weight. Consuming vegetables, fruits, whole grains, and lean protein provides essential nutrients while being low in calories. “These meals support general health and wellness in addition to helping one maintain a healthy weight. On the other hand, sugary snacks, processed foods, and packed meals that are high in calories and have low nutritional content can result in weight gain and health-related problems,” added Dr Patil.
Mindful Eating
Energy intake will have a huge impact after practising mindful eating. According to a 2017 study, mindful eating, which involves purposefully paying attention to our food moment by moment without judgement, focuses on the sensory experience and enjoyment of eating. It doesn't emphasise calories, carbohydrates, fat, or protein.
“Overeating can be prevented by paying attention to hunger and fullness clues. Eating slowly and enjoying every bite will help the body signal when it’s full, which in turn reduces the chances of overeating,” said Dr Patil.
Also Read: Mindful Eating, Mindful Living: Expert Explains How Mindful Eating Transforms You
Physical Activity
“Achieving and maintaining a healthy weight can be done by regularly engaging in exercises, such as walking, cycling, swimming, and strength training. These activities increase energy expenditure and boost metabolism,” added Dr Patil.
According to the data published in Food, Diet, and Obesity, resting metabolic rate constitutes the largest portion of daily energy expenditure, while energy expenditure from physical activity is the most variable. When energy intake exceeds energy expenditure, such as during overfeeding, a positive energy balance occurs, resulting in increased body energy stores.
A 2013 study found a correlation between exercise duration and weight loss. Individuals exercising more than 200 minutes per week lost significantly more weight (13.1 kg) compared to those exercising 150-199 minutes per week (8.5 kg) or less than 150 minutes per week (3.5 kg).
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]